About
This guide is based on a bachelor's thesis from 2019, which I have expanded and supplemented with the most up-to-date guidelines currently used for an effective strength development process. The training methods are derived from more than 15 years of experience and practical work in the field of strength training, largely focused on the needs of mountain bikers across various disciplines. At the same time, they have proven to be effective for other athletes as well, such as trail runners, alpine skiers, freeride skiers, ski tourers, recreational runners and cyclists, as well as road cyclists. THE GUIDE IS INTENDED FOR 01 All recreational and professional athletes involved in trail running, running, cycling, or skiing who wish to improve their physical conditioning in order to achieve better performance, increase enjoyment of their sport, and reduce the risk of injury. 02 Cyclists aiming to improve their cycling skills and competitive performance in enduro and downhill (DHI) disciplines, as well as the often-overlooked physical quality required in XCO (Olympic crosscountry). 03 All mountain biking coaches, as a foundation or upgrade to the training process they implement within their clubs with their athletes. 04 Anyone seeking the most up-to-date strength training guidelines within the training process for mountain biking disciplines such as enduro, downhill, and XCO. Some of the methods can also be successfully transferred and applied to road cyclists. OPENING PERSPECTIVE Let us be objective. A beginner with average physical abilities will have to go through a great deal of effort and frustration to understand one key truth: long-term progress requires a deep understanding of the human body and a thoughtful approach to designing an individual training program. This means not exhausting oneself with various "popular and sponsored" training methods promoted on social media by "weekend coaches," who often have only a superficial understanding of anatomy, phy